CBT-i Archive

Sleep architecture is the pattern and sequence of sleep cycles and stages. People cycle through four to six periods of light and deep sleep each night. Aging, stress, illness, and alcohol consumption can influence people’s sleep architecture.

Type 2 diabetes and sleep apnea often occur together, especially in people with extra weight. Learn how one condition may influence the other.

Sudden spells where the world flips and blurs can be alarming. Explore possible causes, from inner ear issues to your nighttime sleep supplement.

A drink before bed may seem like a good idea, but its hidden effects on your brain, heart, and breathing can ruin your night's sleep.

Cognitive behavioral therapy for insomnia (CBT-i) identifies and challenges thoughts about sleep that make it more difficult, eradicates bedroom activities other than sleep and sex, limits the time spent in bed to increase the drive to sleep, and teaches relaxation techniques.

Gut health plays a bigger role in overall well-being than many people realize, affecting digestion, mood, and immunity. Simple daily choices around food, movement, sleep, stress, and hydration can support a healthier, more resilient gut.

Many people turn to gentle background sounds - like a fan or falling rain - to help them drift off, but not all noise "colors" affect sleep the same way. Research on white, pink, and brown noise is mixed, and experts still emphasize good overall sleep habits first.

Snoring can strain sleep and relationships, but certain devices and habits may help. Positional aids, oral appliances, and lifestyle changes sometimes reduce noise, while persistent or severe symptoms warrant a medical check to rule out conditions like sleep apnea.

The new year is a good time to focus on cognitive fitness. Exercise, healthy eating, mental challenges, good sleep, controlling stress, and social engagement support neuroplasticity and help keep thinking and memory sharp.

A power nap lasts anywhere from 10 to 30 minutes. The shut-eye can effectively increase alertness and focus, enhance mood, reduce fatigue, and possibly support work performance.